Mediterranean Spiced Chickpea Stew

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-03 · Updated 2026-04-03

A vibrant, protein-packed stew featuring chickpeas, tomatoes, and spices inspired by the flavors of the Mediterranean coast. This mediterranean-inspired one pot (mediterranean, vegan) ready in about 65 minutes pairs (15 oz) chickpeas, medium tomatoes, medium onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 can (15 oz) chickpeas
• 4 medium tomatoes
• 1 medium onion
• 3 garlic cloves
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp paprika
• 1/2 tsp oregano
• 1 tsp salt
• 1/2 tsp black pepper
• 1 medium lemon

Instructions

1. Step 1: Dice onion and garlic; set aside. In a large pot, heat olive oil over medium heat. Sauté onion for 5 minutes until golden, then add garlic and cook 1 minute.
2. Step 2: Add tomatoes, cumin, paprika, oregano, salt, and pepper. Cook 10 minutes until tomatoes break down. Stir in chickpeas and 4 cups water; bring to a simmer.
3. Step 3: Cover and cook 25 minutes until tender. Juice lemon into the stew and stir until incorporated. Serve with crusty bread and a sprinkle of parsley.